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Mike'S Training Log
Ok this log is mainly to help me remember what I've done, but hopefully somebody else will get some good info from my results too. My training history revolves mainly around bodyweight only upper body strength work and some random squatting but after reading Starting Strength I have starting squatting much more and with more focus.
Here are my results from the past school term to give a background on my current numbers
August 2012 December 2012
Squat 255 330
Deadlift 320 375
Push Press 155x5 195x5
Bench Press 250 275
Age 22
Weight 175
Height 5'7"
Goals by June
Squat 400
Deadlift 450
Push Press 230 x 5
Bench Press 300
Comments/feedback welcome!
Last edited by themoneybadger; 01-14-2013 at 05:10 PM.
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Programming
After Day 4 I go back to day 1, sometimes an extra rest day if I feel really beat.
Day 1 Squat + Abs
Day 2 Hamstrings + Abs
Day 3 Shoulders + Leg Strength Endurance
Day 4 Front Lever + GHRs
Squat Workout
Squat 3 Sets of 5 Ramped to 5rm
2-4 Sets light leg extension, ghr, rdl, etc. (hamstring move)
Hamstrings Workout
RDLs Heavy 5's 3 to 5 sets
Glute Ham Raise
Hip Thrusts
Shoulders
Handstand Pushups OR
Military Press - Ramp to 5rm
+ Chest Move (pushups, db press, bench, etc)
Leg Strength Endurance
One Legged Squats
Squats
Lunges
Jumps
Isometric Holds
Abs
L Sit/Hang
Leg raises
Ice Cream Maker
Last edited by themoneybadger; 01-22-2013 at 10:31 PM.
Reason: New Program
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12/17 First workout since starting training log.
Monday - Squat Day
1. Warm ups 135x5 185x5 225x3 250 x 3, 275 x 1
2. Work Sets 315 x 1, 300 x 5, 315 x 1 , 275x5
3. Pause Squats 225x5 225x5 225x5 , 3 second pause at bottom
4. RDLs 135 x 8, 135 x 8
5. Farmers Carries 190 ~50 yards, 120 lbs ~200 yards
Good workout today. 315 felt good, although my warmup was not very good. 300x5 is a new PR for 5s. Next Squat workout im going to warm up differntly, no heavy singles. hopefully something like 135x5, 185x3 225x3 240x5, 270x5 300x5 . gonna up pause squats to 230.
Tomorrow is gonna be a push press workout. I am going to go for 135 x 5, 155 x 3, 170x5, 185x5 200x5 . After posting my workout to the programming section, i think I may need to simply/ give myself some more rest days on squatting.
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12/18 workout
12/18
Hamstrings Day
RDLs 160x5 160x5 180x5 210x5 230x5
Trap Bar Deadlift(Squat Style, High Handles) 160x10 160x10 160x10
Trap Bar Deadlifts(Squat Style, Low Handles) 160x5 160x5 160x5 160x10
Trap Bar Lockout Holds (40s, 30s, 30s, 30s)
Good Workout. Lower back really really feeling it during and after workout. Forearms are very pumped. From now on I am only using my trap bar from the low handles. There is a way better hip stretch, and quad pump.
Last edited by themoneybadger; 12-18-2012 at 08:30 PM.
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12/18
Upper Body Light Pulling Workout
Pullups 5, 5, 5,
Ice Cream Makers 5 5 5
Front Lever Negatives from inverted hang with 10lbs total ankle weights - 5 5 5
Straight Arm Pull to Front Lever 5 5 5 8
Front Lever feeling good. Lats were extremely tight/painful during my first few reps, but were fine after about 10.
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12/19
Upper Body Heavy Push Workout
Barbell Push Press from the front. I have been doing almost 90% of my pressing work off the back of my neck recently, so I decided to mix it up and go from the front today. Weights are lower, but thats to be expected.
Warmup 45 x5
135 x 5 (no leg drive)
135 x 5 (no leg drive)
155 x 4
165 x 5
175 x 5
180 x 4
165 x 5
Weights felt heavy today. 180 x 4 from the front isn't bad, but I think I can hit 185 x 5, given another good week or two of training.
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Supplemental Leg Work
1. Farmers Carries w/ 190
250 Meters
2. Trap Bar Squat/Deadlift from low handle
190 x 5
190 x 5
190 x 8
190 x 20
190 x 5
190 x 5
Squat Jumps
20
20
20
Great Leg Pump
Last edited by themoneybadger; 12-19-2012 at 12:41 PM.
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12/19 Workout 3 (lolz) Bag work
Heavy Bag Work 30 Mins
Mitt Work 15 mins
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12/20 Workout
12/20
Today is scheduled as Heavy Pull, Supplemental Legs
Went a little heavy on supplemental, Lats were NOT feeling very good today, tight and painful. Im thinking the weighted front lever negatives are starting to take their toll. That pure eccentric soreness. Im really liking the trap bar, farmers carries are a good finisher to a workout.
Pullups (BW Only)
5 5 5
L Sits 30s 30s 30s
Trap Bar Deadlift (low handles)
160 x 5
160 x 5
230 x 5
280 x 5
300 x 3
320 x 3
340 x 3
340 x 3
Farmers Walks
50 meters with 210 lbs x 5 trips
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12/21/12 The Apocalypse Workout
New Wrinkle on the squat program today. For Pullups I have been doing a sort of rest pause / cluster sets, whatever you want to call them. I decided to try it today for back squats, to see how it felt. For my working weight , 300, I only did singles, re- racking between every rep. I maybe took 15-30 seconds between every rep. I was able to do 10 singles with 300. Felt good. While my total reppage isn't as good as say a 5x5 workout, I can keep my intensity relatively high, keep my form good, and try not to burn out too fast. My plan is to do each workout for 2 cycles (8-10 days) and then increase weight by 5 lbs. Since this was my 2nd workout with 300 as my working weight, I plan on hitting 305 for ten next workout.
1. Squats
135 x 5
185 x 3
225 x 3
255 x 3
275 x 3
285 x 1
290 x 1
300 x (1+1+1+1+1+1+1+1+1+1) 10 Total
Pause Squats (3 Second Pause at Bottom)
230 x 5
230 x 5
RDL
185 x 8
185 x 8
Push Press
135 x 5
135 x 5
Grip Work / Trap Bar
230 x 30s
230 x 30s
230 x 30s
230 x 30s
230 x 30s
Last edited by themoneybadger; 12-21-2012 at 02:10 PM.
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